Tuesday January 9th –  Partner KB Complex + EMOM

Tuesday: 1/9

Mobility Series: 5 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Abducted Lift Offs


KB Conditioning Class:

15 min  Partner KB Complex + Core:

  • Core Moves: Pull Up Dead Hang, Plank, Side Plank, Side Plank, Repeat
  • Partner #1 KB Complex on Both Arms: 3 Right Arm Swings, 3 Right Arm Cleans, 3 Right Arm Front Squat, 3 Right Arm Press – Switch same on Left Side.
  • Partner #2 Core
  • Rest 2 Mins/ Set up For EMOM Ball Slam & Thrusters.


12  Min EMOM Ball Slam & Thrusters: Resting remainder of the minute.

1st Min:  10x Ball Slams

2nd Min: 10x Med Ball Thrusters

Red Folks will add 2 Reps each time. 90 Each

White Stay at 10 Reps 60 Each

Blue (Newbies) Stay at 8 Reps 48 Each